Another New Year

It's the start of another new year. 2013 is here, and we find ourselves looking back at 2012 to review our accomplishments...or lack thereof. Did you follow through with your resolutions? Did you even bother?

I'm not keen on resolutions. A recent facebook posting from a running company helps sum up why: "Too many people worry about what they eat during the holidays when they should be worried about what they eat the rest of the year." Too often we get caught up in the tradition of making resolutions, when in actuality we should be considering goals and benchmarks throughout the year. 

This goes back to my previous blog post about having a back up plan. Don't put all of your eggs in one basket! If you start off 2013 with the goal of running a marathon, but you've never slipped on a pair of sneakers, you might want to consider a safer and more gradual approach. And set a timeline. Meeting benchmarks helps keep your confidence up and makes the overall plan less daunting. Perhaps running a 5k by March, 10k by May, half marathon in late summer, etc. This goes for weight-loss, too. So you say you want to lose 20 pounds in 2013? Drop 2 pounds in each of the winter months, 3 in springtime months as the weather warms and you become more active, etc. 

With a full year looming ahead, goals seem very doable. After all, you've got a full 12 months. If you are serious about making a change, map out everything that you need to do (and NOT do) to get you to the finish line. 

The moral of the story is this: think long term and think year-round benchmarks. Keep yourself accountable by keeping with a plan and sticking to your timeline. With the right approach, you can do anything in 2013...and beyond! 

Happy New Year, everyone!

Favorite Things

Gift-giving time is here my friends! Here are a few great ideas for the active folks in your life. If you're like me, though, you might just keep a few purchases for yourself, too :)

Road ID  This is a fantastic and potentially life-saving piece of jewelry out there. A Road ID should be worn any time you head out the door for a ride or run, or even if you hit the gym by yourself. Many folks never take it off. It contains your name, allergies, emergency contact numbers and other customizable fields. I have had mine for a couple of years now and just upgraded to the interactive version which allows you to change information online at any time. Use code ARR7278 for free shipping for a limited time.

Gray Cook Bands This multipurpose bands have built-in door anchors and padded grips for comfort while performing pre-hab type exercises as prescribed by your FMS specialist (give Amy a call to schedule a free Functional Movement Screen to assess your injury risk - 575.749.6756 / ElevatedFitnessLLC@gmail.com). I recommend starting with a very light (purple) or light (pink) band.

Smartwool Socks I'm not going to lie, these are pricey. But they last forever and feel like butter on your feet. Great for hot or cold weather.






YakTrax If you love to walk, run or hike no matter what the road or trail conditions, these are an absolute must have. They easily slip onto most shoes and boots and are very lightweight. I personally have run on solid sheets of ice without any problem while wearing yaktrax. This is also a great emergency item to have in your car in case the weather turns and you need better traction for your shoes.




TRX If you haven't heard me talking about this yet, you are missing out. Perfect addition to your home gym or for the travelers in your household. Can anchor off of nearly anything for functional fitness - trees, squat rack, pullup bar, basketball goal, fence, cargo netting off the side of your tank...




TRX Rip Trainer (left) This is the new kid on the block and a lot of fun. The focus of the rip trainer is to build stabilization through anti-rotation. If you are into martial arts, there are lots of great moves just for you. If you aren't into martial arts, there are still lots of fun things to do on this versatile tool for your home gym.

EF Swag If you haven't gotten your hands on our new American Apparel cotton tees or custom-embroidered Headsweats Performance Caps or Visors, you are missing out! All are made in the good old US of A. Typo in lower image has been corrected

Foam Roller These self-massage tools have a wide range of uses and Perform Better has a nice (free!) guide for basic foam rolling technique. Less dense rollers are nice for beginners, but they lose their shape with regular use. High density rollers last much longer and are firmer for those looking for deep(er) tissue work. For you beasts out there, there's a PVC pipe covered in cloth. Perform Better is offering their molded rollers at %20 off and free shipping on orders over $49 through 12.31.12  Use this link to take advantage!

Compression Socks  Zensah makes my favorite pair of compression sleeves. They come in a variety of colors and are great if you experience calf pain after runs/workouts. More for high-mileage folks or speed work days. Most people use them for recovery after a workout as opposed to working out with them. It's up to you.




Endurox Everyone has their favorite sports drinks/gus/recovery tools. This is one of mine. Endurox is fantastic for intense workouts (not just cardio) lasting more than 60 minutes. It is also one of the few products on the market that has actual scientific research to back up it's claims. I prefer the fruit punch. For intense workouts less than 60 min, cut the serving size down





SPI Belt  I received mine as a gift and sort of tossed this mini fanny pack aside. Then I gave it a try. I love it! I don't care for putting my ipod on my arm and this is a nice alternative. Also, if you just want to carry a couple of gus or a bar without a giant belt, they fit perfectly. Also a nice spot for cash and id....yes, you should carry some with you.

Waterproof Tunes This splurge gift might just help you get through your winter yardage. Waterproof headphones must be purchased as well.

No matter what you choose, find something that will help you achieve your goals. Even if it's just squeezing in an extra few minutes on that elliptical or one final set on the rack. Stay active, friends. Happy Holidays!

Happiness is...

For those of you that know me well, you know that this past year has been pretty rough regarding my Ulcerative Colitis (UC). From searching for a new doctor, advocating for my own care and getting extremely frustrated while experimenting with a new diet, I have been exhausted. I decided to take a couple of months off of running because I simply could not run more than a couple of minutes without stopping to use the restroom. So much for running as a stress reliever! My energy was tanking and my mood was soon to follow. I didn't want to do anything but lay around. Then things started to look up and my favorite season rolled around: Autumn.

Although I haven't felt a whole lot better, my symptoms improved enough to start back running. No music, just me and the crisp fall air. And endorphins. Ahh! Endorphins! How I missed you so! Now, after 20 years of hitting the pavement, going out for a 30 min run isn't such a big deal, even if it had been 3 months. It's amazing how your body remembers. Sure, there is a little soreness and my heart and lungs have some acclimating to do. But...damn it feels good! The rest of my day was productive, energized and most important, my day was pleasant. Which got me to thinking about the different aspects of happiness.

It goes without saying that staying active is a big part of my pursuit of happiness. It doesn't mean that I have to break course records every time I'm out on the track. But I must move my body. Let's explore the other aspects of general happiness:
    - Mindset This is a big one. Do you have faith? Are you focused on something important to you?
      Do you have expectations and do you have gratitude?
    - Interaction with others. Relationships, associations, connections and forgiveness help give us a
      sense of importance and purpose.
    - Actions  Do you plan, make goals and follow through? Do you celebrate those goals and the    
      actions of others? Do you try new things? Are hobbies a part of your free time?
    - Body  How active are you in your daily life and also through exercise? Do you eat right, get
      enough sleep and manage stress appropriately?
    - Avoidance  of negativity. This includes negative Nancies at work, your nosy neighbor or simply
      bad news on TV. Do you really benefit from watching the latest arrests on the evening news?

As a member of a coaching staff for a local swim club, we try to drive in the "mindset" and "avoidance" aspect of happiness. Negativity spreads like a cancer and one sourpuss can really turn a practice south if the athletes play into someone's bad attitude. This is something that I have noticed in my personal life, too. I gauge my mood off of my husband at the end of the day. If we greet each other in a mediocre or negative tone, the rest of the evening isn't quite as cordial. So do your loved ones a favor and put on a smile.

As the saying goes, fake it until you make it!